Better Results

Image credit www.elleembe.com

Ok, so you’ve been on your fitness journey for a few weeks, but you’re not seeing the results you want. You’re burned out from juggling work, the gym, parenting, and everyday household responsibilities. What’s the point of trying so hard? You’re getting frustrated and feel ready to throw in the towel.

If this sounds like you, take a second to breathe. Don’t give up. All is not lost: you may just need to revisit your overall strategy and tweak things a bit.

In this post, let’s talk about a few reasons why progress is slow or stalled and how to fix it.

Reason #1: you’re not being patient.

Are you rushing your progress and setting unrealistic expectations? Fitness is a long game. And I mean long: it can take months or YEARS to build lean muscle.

Initial changes can take up to 6 weeks, while noticeable results typically start at 12 weeks or longer.

My advice is to throw out your timelines and focus on non-scale victories. Are your clothes fitting a little better? Do you have more energy to play with your kids? Enjoy the journey and don’t rush the process. Stay consistent and you’ll get there.

Reason #2: you’re eating more than you realize.

That Starbucks latte with whole milk, the plate of your kids’ mac n’ cheese that you finished for them, the peanut butter you smeared on your apple… are you tracking all of that?

Snacks and drinks throughout your day really add up in calories. A serving (about 1 tablespoon) of your favorite coffee creamer won’t ruin your progress, but 5x the serving size will.

I’d recommend getting a food scale and watch portion sizes for a few weeks. Track everything you’re eating and pay attention to mindless snacking.

Reason #3: you’re not eating enough.

Your body needs food. Calories sustain the functioning of your vital organs, your digestion, and your physical activity.

Yes, you need a caloric deficit for weight loss. But extreme calorie restriction brings along a whole host of problems you don’t want: a lower metabolism, nutrient deficiencies, hair loss, fatigue, fertility issues, and immune system compromises.

Although everyone is different, women over 30 typically need at least 1,800-2,200 calories a day - more if you’re especially active.

Reason #4: you’re not resting enough.

Are you dragging through your workouts and plateauing in your lifts? You might be overtraining.

More is not more when it comes to the gym. Progress happens between your gym sessions, so prioritize rest and recovery. You should have at least 2 days off weekly and a deload week every few months. For movement on rest days, try brisk walking.

Also check in on your nightly sleep habits. Aim to get 7-9 hours each night and limit screen time before bed. Caffeine isn’t a substitute for quality sleep.

Reason #5: you’re not working as hard as you think.

Be honest with yourself: are you working hard enough? Are you following a challenging, structured strength training program that increases in weight and/or repetitions over time? Are you paying close attention to form, tracking your rest time between sets, and focusing on your mind-muscle connection?

If not, it might be time to increase your focus and intensity. Our bodies are great at adapting to stress, and if you don’t continue to challenge yourself in new ways, you’re going to plateau.

Thank you for reading <3 If you found this post helpful, please share with a friend!